How to choose running shoes for beginners

Choosing the right running shoes for your foot type can make a significant difference in your comfort and performance. Poorly fitted shoes can lead to discomfort, pain, and even injury. Here’s a clear guide to help you pick the best pair for your feet.

11/28/20243 min read

Understand Your Foot Type

Your foot type plays a key role in selecting the right running shoes. Generally, there are three main foot types:

  1. Neutral Feet

  2. Overpronation

  3. Supination (Under pronation)

1. Neutral Feet

  • Description: Your foot arches normally, and your foot lands evenly when you run.

  • Shoe Type: You’ll want a balanced shoe with moderate cushioning and support. Neutral running shoes will work best for you.

2. Overpronation

  • Description: Overpronation happens when your foot rolls inward too much during your stride. People with flat feet or low arches often overpronate.

  • Shoe Type: Look for shoes with motion control features or stability shoes. These shoes have extra support on the inside to stop the foot from rolling inward too much.

3. Supination (Under pronation)

  • Description: Supination occurs when the foot doesn’t roll inward enough, putting extra strain on the outer side of the foot. People with high arches are more likely to experience this.

  • Shoe Type: Cushioning shoes with more flexibility are ideal. These shoes help absorb shock and provide support to the outer part of the foot.

How to Determine Your Foot Type

Before buying running shoes, you need to identify your foot type. Here are three ways to do that:

  1. The Wet Test

    • Wet your feet and step on a piece of paper or a dry surface.

    • Examine the footprint.

      • A flat footprint means you likely have overpronation.

      • A high arch footprint means you may have supination.

      • A normal footprint indicates neutral feet.

  2. The Shoe Test

    • Look at the wear pattern on your current running shoes.

      • If the inside of the shoe wears down more, it suggests overpronation.

      • If the outside wears down more, it suggests supination.

      • If the wear is evenly distributed, you likely have neutral feet.

  3. Professional Assessment

    • Visit a running store with staff who can analyze your gait and foot structure. They often use video analysis or pressure sensors to observe how you run and suggest shoes based on your foot mechanics.

Key Features to Look for in Running Shoes

Once you’ve identified your foot type, here’s a breakdown of what to look for when shopping for running shoes:

1. Cushioning

  • Neutral Feet: Moderate cushioning works best for shock absorption without too much padding that could affect your stride.

  • Overpronation: You might need extra cushioning for stability. Look for shoes that help absorb shock while guiding your foot through a proper stride.

  • Supination: You’ll need shoes with more cushioning to distribute the impact across the foot evenly. These shoes should provide extra comfort.

2. Arch Support

  • Neutral Feet: Moderate support will keep your arch in a natural position.

  • Overpronation: More support is necessary. Look for motion control shoes that provide extra support for the inner side of the foot.

  • Supination: Less arch support is typically needed, but cushioning will help your foot stay stable.

3. Heel-to-Toe Drop

  • The heel-to-toe drop is the difference in height between the heel and the toe of the shoe. A higher drop gives more support to those who overpronate, while a lower drop provides a more natural feel and is often favored by people with neutral feet or supination.

  • If you have neutral feet, a moderate drop (around 8-10 mm) works well.

  • For overpronation, a higher drop can help provide more stability.

  • If you have supination, a lower drop may feel more comfortable.

4. Fit and Comfort

  • Your running shoes should feel comfortable from the first moment you try them on. Your toes should have room to wiggle, and the shoe should not pinch or rub anywhere.

  • Consider the width of the shoe. Some brands offer different widths to accommodate wider or narrower feet.

When to Replace Your Running Shoes

Running shoes lose their effectiveness over time. If you run regularly, consider replacing your shoes every 600 to 800 kilometers. Signs that you need new shoes include:

  • Wear and tear: If the soles are worn out or the cushioning feels flat.

  • Discomfort: If you start feeling aches or pains that weren't there before.

  • Visible damage: Rips, tears, or damaged uppers can affect the shoe’s structure.

Conclusion

Choosing the right running shoes for your foot type isn’t just about comfort; it’s about preventing injury and improving performance. Whether you have neutral feet, overpronate, or experience supination, the right pair of shoes can make a big difference.

  • For neutral feet, go for neutral running shoes with moderate cushioning.

  • For overpronation, look for shoes with stability or motion control features.

  • For supination, opt for shoes with more cushioning to absorb shock.

Take the time to figure out your foot type and find shoes that fit well and support your running style. The right shoes will help you run more efficiently and comfortably while reducing the risk of injury.